April 8, 2021

Thursday, April 8th 2021

Warm-up
A. General
400m Run or 500m Row

B. Mobility
Split stance Banded T spine rotation
10/10

C. Specific
3 sets
20sec of double unders
20sec of Banded good mornings
3 box jumps, ascending in height each set

Metcon
Metcon (AMRAP – Reps)
EMOM 24minutes
Odd: Max Box jumps 34"/26"
Even: Run 200m Or Row 250m

Score: Total box jump reps

Scaling options
Beginner
EMOM 24
Alternating
Odd: Max Box jumps @Tall
Even: Run 100m Or Row 150m

Intermediate
EMOM 24
Alternating
Odd: Max Box jumps @30/24"
Even: Run 100-200m Or Row 150-250m

Extra Accessory
Metcon
Bulgarian Split Squat
3 x 10/leg
Rest 30 seconds between legs, 60 sec between sets

Tempo 3 sec eccentric + 1 sec at bottom of every rep

This needs to burn!